WOD: Thursday, February 13th, 2025 (Burpee Day 17)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps per side 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• (12/9) Calorie Row OR Bike 
• 3 Hang Clean and Jerks (ascending weights) 
• :15s Hollow Hold 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

• (21/15) Calorie Row OR (18/12) Cal Bike 
• 21 Ab-Mat Sit Ups 

-in remaining time complete:

• Max Hang Clean and Jerks (115/85)

Even Rounds (2 and 4) 

• (21/15) Calorie Row OR (18/12) Cal Bike 
• 21 Ab-Mat Sit Ups 

-in remaining time complete:

• Max Alt DB Hang Clean and Jerks (50/35) 

*CRX: Barbell (155/105) / DB (70/50) 

*Two Scores:

• Total # of Barbell HCJ completed 
• Total # of DB HCJ completed

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

• (21/15) Calorie Row OR (18/12) Cal Bike 
• 21 Ab-Mat Sit Ups 

-in remaining time complete:

• Max Burpee-Rage Balls (20/15) 

Even Rounds (2 and 4) 

• (21/15) Calorie Row OR (18/12) Cal Bike 
• 21 Ab-Mat Sit Ups 

-in remaining time complete:

• Max Alt DB Hang Clean and Jerks (50/35) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations